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Burnout: What is it, and what to do about it

  • Writer: Ashton Barnes
    Ashton Barnes
  • Jun 3
  • 6 min read

This blog gives interested readers insight on what burnout looks like, why it arises, and how you can overcome it in order to feel like you have a healthy work/life balance and can prioritize your own needs!


Image from Genesis House accessed via google images
Image from Genesis House accessed via google images

We all know what it looks like coming home after a long day of work feeling tired, overwhelmed, and struggling to do anything other than plopping out the couch or scrolling on our phones. This can be a result of a particularly stressful project we’re working on, juggling expectations, or simply not having enough time to decompress for 5 minutes throughout the day. This kind of work stress or fatigue - in small, infrequent doses - isn’t abnormal. However, genuine burnout is not simply feeling tired or busy, but is instead prolonged and intense stress that causes physical, mental, and emotional exhaustion as well as decreased motivation, low energy, symptoms of anxiety, and even depression. Our fast paced society that constantly tries to glamorize ‘hustle culture’ and ‘grinding 24/7’ has made it seem like those of us who experience burnout are doing something wrong. I’m here to remind you that while burnout is common, it is not something you should settle for or should have to accept as the norm.


What can cause burnout?


Burnout can occur in any job regardless of setting or capacity. This includes parenting too - which is arguably one of the hardest jobs in the world! Even if we like what we do, we can be at risk for burnout. Some of the common causes include feeling as though our day to day role or the tasks we do are out of our control, and like we don’t have any real say in the outcome. Completing job responsibilities that conflict with our values or contradict our sense of self can be another cause of overall burnout. Additionally, not being acknowledged for the work we do, a lack of colleague and managerial support, feeling a diminished sense of autonomy in our position (at work or at home), and low compensation for the energy and effort we put in - combined with an intense workload and long hours - can all be causes of burnout. Lastly, a poor work/life balance contributes to burnout, and this has become increasingly more common with the influx of technological advances and our overall accessibility. If our bosses and colleagues are able to reach us at all times via our phones, laptops, ipads, etc, we often feel a sense of obligation to always be available for work related tasks. This absence of boundaries allows work to seep into our personal life, exacerbating our mental load.



Real signs/symptoms of burnout to look out for


Remember, stress that is fleeting or is associated with a short term goal or task is not harmful. But burnout is stress that has been prolonged, and feels permanent. Just because it isn’t a specific medical condition or diagnosis doesn’t mean it shouldn’t be taken seriously. Below are some typical signs that you might have surpassed typical work stress, and are heading towards burnout:


  • Exhaustion/fatigue that interrupts your typical functioning

  • Taking longer to do simple and routine tasks

  • Decreased motivation and significantly lower energy levels

  • Feeling apathetic towards your job and/or responsibilities

  • Increased feelings of anger and cynicism

  • More frequent tension headaches & an increase in medical issues

  • Heightened emotional responses like increased anxiety or depression

  • Challenges with focus, concentration, or organization that seem out of character

  • Disrupted sleep

  • Feeling resentful towards your work and/or colleagues associated with your job


There is not one way to experience burnout, nor are there specific criteria you have to meet in order to experience it. These typical signs of burnout can help illuminate how you have been feeling, and point you in the direction of how to get out of it and move towards more balance in your professional and personal life.


Image accessed via google images
Image accessed via google images

So, what should I do about it?


I know when you’re experiencing burnout, the thought of mustering up energy and motivation to try and change your situation can feel overwhelming, and it is not your responsibility to change the way our society is structured,  but trust me: there is a way to find that balance again! 


  1. Relinquish perfectionism → We can experience burnout when a lot of factors are out of our control. However, how we view, perceive, and handle our own selves is one thing we can control. For those of you that are people pleasers, I know letting go (even gradually) of the idea of perfectionism and doing everything 110% feels scary, but the alternative is not sustainable. You can’t be everything for everyone. Remind yourself that it is okay to say no, to delegate tasks, to ask for help, and to intentionally try and reduce your workload. This doesn’t mean you’re failing or you are not ‘perfect’. Newsflash: perfect doesn’t exist anyway! 

  2. Take an actual break and get in touch with your body/mind → Cliche, but honestly, do it. If you constantly find yourself working through lunch, pouring multiple glasses of wine at night to ‘unwind’ (no shame, but get curious if this is your go to!), never moving your body due to feeling overworked during the day, and sacrificing sleep for job duties, then it’s time to prioritize time off in support of your wellbeing. 

    1. Take a day off to reset (hey, a week if that is possible would be great too!)

    2. Go for regular walks to move your body in a gentle way

    3. Prioritize 3 meals a day to get consistent energy and nutrients

    4. Do not work during lunch - step away from the computer and actually give yourself some distance. No, this doesn’t mean you’re a bad employee.

    5. Go to bed at a decent hour so your sleep schedule gets back on track

    6. Communicate how you’re feeling with loved ones. We vastly underestimate the impact that vulnerability and openness with our support system can have on us. 

  3. Spend time reflecting on your experiences → Being direct with yourself and pinpointing what might have led to your burnout is important. Was it the workload? Lack of support? Misalignment with your values? Not having control, not being compensated fairly, or being dismissed by higher ups consistently? Self-reflection and self-awareness will give you a sense of empowerment for a better future. 

  4. Re-identify your values and goals → After your self-reflection, spend some time ensuring you’re confident in your work values, your personal values, and goals/ambitions about what you want to feel at your job. Envision what kind of environment would make you want to be engaged, would give you a sense of autonomy, and would re-inspire you. If your job isn’t coming to mind, then it might be time to look for something different. 

  5. If you can’t quit → Keep the focus on what you can control. Delegate tasks to reduce your burden if possible. Have a hard stop at 6pm so that you can eat dinner, shower, and engage in a worthwhile personal task to fill your cup back up. Ask for help and support from external sources if you aren’t getting your needs met internally. Know that even if you aren’t in a position to leave your job at this very moment, the future will always be there - meaning the hope for something different is too.



The BIG thing



So you know what burnout is, the cause, the signs/symptoms, and some small ways to manage it. The other piece of the puzzle is . . . re-invest in joy. So much of the time, we wait for good things to fall into our laps, not realizing that we have to intentionally seek out things that make us feel good. Challenge yourself to find something in your personal life that provides you with a strong sense of meaning, purpose, and fulfillment that is completely independent of work. It doesn’t matter how big or small this is; what matters is that you seek it out anyway. Go to the park and feel the sun on your skin while you people watch. Create a playlist to listen to while you walk around the neighborhood and try to find happy dogs on people’s porches or on their own walk. Drive with the windows down, feeling the breeze on your arms, while you sing to a song you loved when you were 15. Get watercolor paints and create art that you like. Go to the movies by yourself or with a loved one in the middle of the day. Re-create a meal that you love from a restaurant and laugh that you probably can’t make it as well as they do. Little moments add up to create a full life - seek out what brings you joy and everything else feels easier to tolerate!


Image accessed via Google Images
Image accessed via Google Images

If you’re feeling burned out or simply stuck in life, give us a call and meet with one of our experienced therapists. We will walk alongside you and support you through whatever phase of life you’re in, and ensure you have a safe space to land while you figure out what is next!










Citations



Cleveland Clinic. (2025, April 22). Burnout: 5 signs and what to do about it. Cleveland Clinic. https://health.clevelandclinic.org/signs-of-burnout 

Saunders, E. G. (2019, July 5). 6 causes of burnout, and how to avoid them. Harvard Business Review. https://hbr.org/2019/07/6-causes-of-burnout-and-how-to-avoid-them 

 
 
 

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